How to perform Prasara A flows?

[MemV]

The demos are about 2 minutes. Is this the speed they should be performed? The movement on the Flock of Pigeons does not feel too hard but I could do with improving my grace in performing it. The poses do cause release of tension but they're not long enough as in the tacfit cool down routines to unload all the tension. I am currently performing FOP flow 3 times as it is very short.

I am getting the feeling that I might be missing certain ideas here in the performance of these flows...maybe I need the other Dvd?!

Any ideas whether I am approaching this right or can you please direct me to material that can help me or advise?

Thanks!

[hermanchauw]

You can hold each pose longer, say 3 breaths or 5 breaths and so on. You can modify it with more/less poses/transitions accordig to your needs.

[John B]

As Herman mentioned, you can hold the poses for a longer duration, especially if you're looking for something akin to the Cool Down phase in the current TACFIT programs.

The speed you choose to perform the flow depends on your overall goal. A longer hold with each component pose may get you a deeper release and groove in deeper competence at a foundational level. This, in turn, will potentially allow for more seamless transition between the poses, thus more grace and fluidity in movement since it's easier to "get lost" in the movement/moment. It's an organic process if you allow it to be.

That said, if you're looking to get that heart rate up, and challenge yourself from a bit more of a dynamic stability standpoint, then more speed in Flow can work you towards that goal. Just make sure you're not packaging slop with your speed.

[MemV]

A longer hold with each component pose may get you a deeper release and groove in deeper competence at a foundational level. This, in turn, will potentially allow for more seamless transition between the poses, thus more grace and fluidity in movement since it's easier to "get lost" in the movement/moment.

Thanks guys! the suggestion of 3 to 5 breaths and focusing on deep release, improved transition will probably help me in the moderate and high intensity days by finding a groove.

Mem

[woglaka]

I like to repeat flows that compensate for work performed several times continuously. By the third repetition I notice deeper release with smoother transitions.

[Contrarify]

Somewhat related question: Is there a preferred order in which to learn the Prasara A flows? Is the order on the DVD from "easiest" to "hardest"? I ask because I tried "Diving Dolphin" (#2 on the back cover of the DVD) for the stated lumbar release and found it very challenging. Wondering if some of the flows are better for beginners than others.

Thanks.